Protein Calculator
Your Details
Protein needs vary based on body weight, activity level, and goals. Athletes and those building muscle need more protein.
Daily Protein Target
101g
per day
Calories from Protein
404
calories
70g
Minimum
101g
Recommended
98g
Maximum
How to Get Your Daily Protein
Chicken Breast (100g)
31g
protein
Salmon (100g)
20g
protein
Eggs (2 large)
12g
protein
Greek Yogurt (1 cup)
20g
protein
Tofu (100g)
8g
protein
Lentils (1 cup cooked)
18g
protein
Beef (100g lean)
26g
protein
Cottage Cheese (1 cup)
28g
protein
Tuna (100g)
30g
protein
Protein Shake
25g
protein
Protein Per Kg Guidelines
Sedentary0.8-1.0g/kg
Active1.2-1.4g/kg
Athlete1.6-2.2g/kg
Cutting1.6-2.2g/kg
Best Protein Sources
• Animal: Chicken, fish, beef, eggs, dairy
• Plant: Tofu, tempeh, legumes, lentils
• Supplements: Whey, plant proteins
Spread protein intake throughout the day for best absorption.